Build Bigger Muscles

Tom Hardy's Bane workout

by David Morton

For his terrorising role in The Dark Knight Rises, Hardy had to pack on muscular mass and density. To do this, he used 'The Bulk Matrix', a brutal bodyweight regime designed by PT Patrick Monroe. Perform this press-up circuit 4 times. Rest for 45sec between stations; recover fully after each circuit

For his terrorising role in The Dark Knight Rises, Hardy had to pack on muscular mass and density. To do this, he used 'The Bulk Matrix', a brutal bodyweight regime designed by PT Patrick Monroe. Perform this press-up circuit 4 times. Rest for 45sec between stations; recover fully after each circuit

The diamond

Place your thumbs and index fingers together in a diamond shape. Lower your chest to the centre of the diamond, then push back up again. Breathe raggedly.

For his terrorising role in The Dark Knight Rises, Hardy had to pack on muscular mass and density. To do this, he used 'The Bulk Matrix', a brutal bodyweight regime designed by PT Patrick Monroe. Perform this press-up circuit 4 times. Rest for 45sec between stations; recover fully after each circuit

The square

For his terrorising role in The Dark Knight Rises, Hardy had to pack on muscular mass and density. To do this, he used 'The Bulk Matrix', a brutal bodyweight regime designed by PT Patrick Monroe. Perform this press-up circuit 4 times. Rest for 45sec between stations; recover fully after each circuit

The rectangle

Set your hands wide apart, so that when you lower your chest to the floor your arms, chest and the floor form a rectangle.

For his terrorising role in The Dark Knight Rises, Hardy had to pack on muscular mass and density. To do this, he used 'The Bulk Matrix', a brutal bodyweight regime designed by PT Patrick Monroe. Perform this press-up circuit 4 times. Rest for 45sec between stations; recover fully after each circuit

The eagle

Start in the same position as above, but this time spread your fingers as you lower and turn them outwards. Take the pain.

For his terrorising role in The Dark Knight Rises, Hardy had to pack on muscular mass and density. To do this, he used 'The Bulk Matrix', a brutal bodyweight regime designed by PT Patrick Monroe. Perform this press-up circuit 4 times. Rest for 45sec between stations; recover fully after each circuit

The kong

Assume a press-up position on your knuckles, your arms at shoulder-width. Lower your chest to the floor, letting your elbows bend back like a grasshoppers legs. This is a final killer on your shoulders.

For his terrorising role in The Dark Knight Rises, Hardy had to pack on muscular mass and density. To do this, he used 'The Bulk Matrix', a brutal bodyweight regime designed by PT Patrick Monroe. Perform this press-up circuit 4 times. Rest for 45sec between stations; recover fully after each circuit